RACE DAY TIPS
Remember…participate not compete.
RACE AT YOUR OWN PACE!
STEP-BY-STEP GUIDE FOR YOUR RACE DAY
ARRIVE EARLY:
Check the schedule for your registration/bib collection times
Arrive at the event with plenty of time to check-in and set-up, at least 90 minutes before your race start time.
Register and collect your race bib/number, timing chip and any other racing essentials
SETUP YOUR TRANSITION AREA:
Check the schedule, as often we have a Transition Walkthrough, the day before your race, which is perfect for newbies to be able to ask questions.
Enter transition and the Tech Officials at the entrance of Transition will tell you where you can rack your bike.
Bike racks are arranged by distance and competitor number, if you are unsure, please ask the tech officials or EE staff around the transition area.
Place your gear in the order that you will use it (towel, helmet, bike, shoes, etc) in your designated transition spot.
A compulsory race briefing will happen in the transition area around 10-15 minutes before your race start. Don’t miss it!
SWIM LEG:
Put on your swim clothes, swim cap and hop into the water for a swim to warm up (15-20 min before your race start time).
Position yourself in the starting area according to your distance and skill level (if you are a slow or unconfident swimmer, stay to the back of the pack).
Listen for instructions, as swim starts are started in age group waves, and not as a group start.
We will have water safety are out on course and able to help, if you need help, please stop and raise your hand.
You are welcome to complete the swim at your own pace
EXIT THE WATER (T1):
Look for the EXIT flags when you leave the water and run over the timing mat.
Run into transition from the swim area, obey all signs and volunteer instructions for your safety
REMOVE WETSUIT:
If wearing a wetsuit, remove it when you approach your transition spot.
Change into your cycling gear, secure your helmet and shoes – running or clip-in, BEFORE TOUCHING YOUR BIKE
LEAVING TRANSITION (T1):
Walk or run your bike out of the BIKE EXIT sign in transition, all the way to the mount line.
DO NOT MOUNT YOUR BIKE UNTIL YOU REACH THE “MOUNT” LINE
BIKE LEG:
Bike on the left hand side of the road, when overtaking let other competitors know by yelling out “Passing Right”.
Obey all Technical Official instructions on the course.
Take it easy into any corners and slow down where instructed by signs or volunteers on the course.
NO PHONES OR LISTENING DEVICES ARE PERMITTED.
At the end of your bike leg, dismount prior to the DISMOUNT line and be aware other competitors may be behind you coming through quicker
FINISH BIKE LEG / TRANSITION (T2):
Place your bike back on your allocated rack in transition.
Unfasten and remove your helmet only once you have racked your bike
If not wearing a tri-suit, change into your run gear, race number/bib, hat, sunglasses and running shoes.
Walk or run through the RUN EXIT sign in transition to enter the run course
RUN LEG:
Always run on the left side, keeping divider cones on your right.
Obey all signs and volunteer instructions for your safety on the course.
The finish line is close…YOU’VE GOT THIS!
FINISH LINE:
Smile for the Cameras!
Once you have finished, don’t stop on the line, please keep moving forward to reduce congestion.
Remove and give your timing chip back to the volunteers at the finish line.
RECOVERY AREA:
All triathlons will have a recovery tent offering various nutrition and liquids (fruit, ice cream, electrolytes and soft drink).
If you are lucky, you may get a free recovery massage!
FINALLY YOU CAN RELAX: YOU’VE DONE IT!
You’ve done all that hard work, time to reward yourself and relax after the race.
Think about your next race. Most events will have similar events for you to challenge yourself with.
Check your results online at www.multisportaustralia.com.au
RACE DAY TIPS & ADVICE
- Wake up early and eat 2-3 hours before your start time.
- Eat only familiar, easily-digestible foods (ie. banana and a toast and vegemite).
- Try and Poop before you leave home, often pooing in porta loos is a less than enjoyable experience and lines can often be lengthy.
- Take a shower and start the morning feeling fresh and awake.
- Make sure your water bottles are filled and on your bike.
- Apply your glide, vasoline and sunscreen before you leave home, bring it with you just in case you need extra.
- Leave yourself plenty of time to drive to the event, often changed traffic conditions are already in place prior to the race start, so know your route and where you can park.
- Stop drinking fluids about 1 hour before your start time. Continue sipping a weak electrolyte drink as needed. Pee and then pee again (don’t worry, everybody pees in their wetsuit).
- Get to the race early to secure a good spot for your bike in transition, when getting to transition you need to be wearing your helmet fastened prior to entering. Ideally a good spot in transition is on the end of the rack close to the bike in/out.
- Make a mental note of landmarks to help you easily find your rack.
- Use your bright coloured towel so your area stands out…and be courteous. NO BEACH TOWELS! (your space in transition is narrow so smaller gym type towel is better)
- Organise your gear in the order you will use it – run through transitions in your mind, bike then run, remember to take everything you need for your swim.
- Put your clothing from the morning and for after the event into your bag and check your bag and pump into the baggage check.
- Attend the Race briefing, the referee will outline the rules and any important information including any hazards or course changes.
- Put on your wetsuit and cap and hop in the water for a good swim warm-up 15-20minutes before your start time.
- Be in your allocated start area 5-10 minutes before the gun start time, seed yourself to the correct position for your comfort zone/abilities, those with weak swimming skills should start at the back.
Download the checklist and tips here
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